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Group Workouts 9 – 15 April 2018

Monday 9 April 2018

Snatch or Clean & Jerk 3-3-2-2-1-1-1 for max

  • Include 2 warm-up & 3*max pull-ups between sets

2 Rounds, for max quality reps 0:30 work/0:30 Rest:

  • Kettlebell Snatch Non-Dominant

  • Kettlebell Snatch Dominant

  • Strict Press Non-Dominant

  • Strict Press Dominant

  • Double Swings

  • Push-ups

Tuesday 10 April 2018

10 Rounds Each For Time: 1 length Tire Drag as fast as possible, rest as needed between efforts.

During rest, rotate: 1-leg balance (both sides), agility ladder, & hollow or plank holds

Wednesday 11 April 2018

Weighted Pull-ups: 5-5-5

3 Rounds For Time, rest 1:1, then 3 Rounds For Time:

  • 5 Squat Cleans @75% 1RM

  • 10 Box Jumps

  • 15 AbMat Sit-ups

Thursday 12 April 2018

4*400m Runs Rest 2:1 (adjust distance to be around 2:00 per run)  If <45 degrees (or preference), sub 500m Rows

Friday 13 April 2018

Weighted Pull-up 3-3-3-3-3 (if here Wednesday, do Bent Over Rows instead)

13 Rounds for Time:

  • 13 Thrusters @ 33% (sub Wall Balls)

  • 13 Bar-Over-Burpees (sub: over ball)

Time Cap: 20:00

Compare to Friday 13 October 2017

Saturday 14 April 2018

Alternating with a partner, 20 Rounds (10 per partner) for time:

  • 10 KB Push Presses (1 bell, 5/side)

  • 100’ Burpee Runs

Sunday 15 April 2018

“Roy”   5 Rounds For Time:

  • 15 DL (102.5/70 or 55% 1RM)

  • 20 Box Jumps (24/20)

  • 25 Kipping pull-ups

30:00 time cap

Compare to 3 Dec 17, 28 Sept 16, 17June16

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